3 Simple, Science Backed Stress Management Solutions

Life can be incredibly demanding, and it’s not uncommon to feel like they’re carrying the weight of the world on their shoulders. The relentless juggling of career, family, and personal responsibilities can take a toll, leaving you stressed out and on the brink of burnout. If you find yourself in this situation, it’s crucial to prioritize self-care.

While it may feel like you don’t have the time to prioritize self care, I wanted to share three practices that have been a critical part of my own journey and that I’ve shared with my clients to help them to reduce anxiety, prevent burnout, and regain a sense of balance. . These are simple, science backed and can be seamlessly integrated into your daily routine.

Mindful Breathing: Deep breathing, also known as diaphragmatic or belly breathing, is a simple yet incredibly effective stress management technique. It involves taking slow, controlled breaths to calm the nervous system. Here’s how to do it:

  • Find a quiet space to sit or lie down comfortably.
  • Close your eyes and take a deep breath in through your nose for a count of four.
  • Hold your breath for a count of four.
  • Exhale slowly and completely through your mouth for a count of six.
  • Repeat this cycle several times.

Controlled breathing, like the 4-4-6 technique described above, activates the body’s relaxation response, reducing the production of stress hormones and lowering heart rate and blood pressure. It can be easily integrated into your daily routine, even during work breaks, to help manage stress and anxiety effectively. For more information on this, click here.

Somatic Awareness with Gentle Body Scanning: Somatic techniques involve connecting with your body to release tension and reduce stress. Body scanning is a straightforward practice that you can do anywhere:

  • Start at the top of your head and work your way down, paying attention to each part of your body.
  • As you focus on each area, notice any tension or discomfort.
  • Imagine breathing into that area, allowing the tension to melt away.
  • Move slowly down your body, ensuring you don’t skip any part.

Body scanning helps you develop greater self-awareness and recognize areas where you hold tension. By consciously relaxing those areas, you can reduce physical and emotional stress, ultimately promoting relaxation and well-being. The ease of integration into your daily life makes this technique highly suitable for busy women.

Mindful Walking: Mindfulness walking is a practice that blends physical activity with mindfulness meditation. It’s a fantastic way to release stress and reconnect with the world around you.

  • Find a quiet place to walk, ideally in a natural setting, but even a park or a quiet street will work.
  • Walk at a comfortable pace, paying attention to your surroundings.
  • Focus on the sensations in your body and the rhythm of your steps.
  • Breathe deeply and relax as you walk, fully engaging with the experience.

Mindful walking combines the benefits of exercise and mindfulness. Regular practice has been shown to reduce stress and anxiety, improve mood, and enhance cognitive function. It’s a practical method for high-achieving women to incorporate stress management into their daily routines, as it can be done while walking to work or even while running errands.

Feeling overwhelmed and stressed is not uncommon, especially for people who juggle multiple responsibilities, wear many different hats, and have a lot on their plates. However, implementing these simple and scientifically supported stress management practices can make a significant difference in your well-being.

The power of mindful breathing, somatic awareness, and mindful walking can be easily integrated into your daily schedule. The key is to give yourself permssion to take a few moments each day to prioritize your own mental and emotional health, so you can reduce anxiety, prevent burnout, and find the balance you deserve. Remember, it’s not selfish to take care of yourself; it’s a crucial aspect of achieving your fullest potential.

Allison Tibbs is sitting on a mat in a relaxation position.